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PJK PROJECT 2011

NAME: Charmaine Yeo Shern Li

CLASS: 2W

TOPIC: The Fundamentals of Nutrients

TEACHER: Mr Low

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CONTENTS
Title Page
Acknowledgement
Water
Carbohydrates
Protein
Fat
Electrolytes : Sodium
Potassium
Chlorides
Vitamins
Minerals : Minerals
Phosphorus
Magnesium
Iron
Zinc
Iodine
Copper




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4
6
8
10
12
14
15
16
18
20
21
23
25
26
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Acknowledgement


First of all, I would like to thank Madam Chia Loy Tian,
principal of Wesley Methodist School Kuala Lumpur and
Mr. Low Yoon Wah, my Physical Education subject
teacher for letting me to do this project based on the
topic The Fundamentals of Nutrients and for their kind
cooperation for letting me complete my project in a
month time. Last but not least, I want to take this time
and thank my brother, Eugene Thomas for giving me
guidance on doing this project.











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Water
Water is a chemical substance with the chemical formula H
2
O. Its molecule contains one oxygen and
two hydrogen atoms connected by covalent bonds. Water is a liquid at ambient conditions, but it often
co-exists on Earth with its solid state, ice, and gaseous state, water vapor or steam.
y Water covers 70.9% of the Earth's surface, and is vital for all known forms of life.
y On Earth, it is found mostly in oceans and other large water bodies, with 1.6% of water
below ground in aquifers and 0.001% in the air as vapor, clouds ,and precipitation.
y Oceans hold 97% of surface water, glaciers and polar ice caps 2.4%, and other land
surface water such as rivers, lakes and ponds 0.6%.
Clean drinking water is essential to humans and other life forms. Access to safe drinking water
has improved steadily and substantially over the last decades in almost every part of the world. There is
a clear correlation between access to safe water and GDP per capita. However, some observers have
estimated that by 2025 more than half of the world population will be facing water-based vulnerability.













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Why do we need Water?
y The human body contains anywhere from 55% to 78% water depending on body size. To
function properly, the body requires between one and seven liters of water per day to
avoid dehydration.
y The precise amount depends on the level of activity, temperature, humidity, and other factors.
Most of this is ingested through foods or beverages other than drinking straight water. It is not
clear how much water intake is needed by healthy people, though most advocates agree that 6
7 glasses of water (approximately 2 liters) daily is the minimum to maintain proper
hydration. For those who have healthy kidneys, it is rather difficult to drink too much water.
Why happens if dont drink Water?
y Your brain wont work properly youll be groggy and slow.
y Youll lose muscle tone.
y Your kidneys wont be able to function; toxins and wastes will back up in your body, making you
feel generally crummy.
y Youll have trouble regulating your body temperature; you make feel overheated, or you may
feel chronically cold and unable to get warm.
y Youll get constipated.
y Fats stored in your body wont get used up or metabolized.
y Youll think youre hungry all the time, and so youll be likely to eat more.
y Your skin will get dry, itchy, and saggy.











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Carbohydrates

What is Carbohydrates?
arbohydrate is an organic compound which has the empirical formula Cm(H2O) that is, consists only
of carbon, hydrogen and oxygen, with a hydrogen: oxygen atom ratio of 2:1 (as in water).
Carbohydrates can be viewed as hydrates of carbon, hence their name. Structurally however, it is more
accurate to view them as polyhydroxy aldehydes and ketones.
The term is most common in biochemistry, where it is a synonym of saccharide. The
carbohydrates (saccharides) are divided into four chemical groupings: monosaccharides, disaccharides,
oligosaccharides, and polysaccharides. In general, the monosaccharides and disaccharides, which are
smaller (lower molecular weight) carbohydrates, are commonly referred to as sugars.
In food science and in many informal contexts, the term carbohydrate often means any food
that is particularly rich in the complex carbohydrate starch (such as cereals, bread and pasta) or simple
carbohydrates, such as sugar (found in candy, jams and desserts).
What happens if we dont get enough Carbohydrates?
Dizziness
Confusion
Headaches
Disorientation
Heavy legs
Severe Lethargy and Fatigue
Fainting



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Foods high in Carbohydrates












y Bread
y Corn
y Kernels
y Milk
y Yogurt
y Cashew Nuts
y Bagel
y Spaghetti
y Banana
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Protein
What is Protein?
roteins are organic compounds made of amino acids arranged in a linear chain and folded into a
globular or fibrous form. The amino acids in a polymer are joined together by the peptide bonds
between the carboxyl and amino groups of adjacent amino acid residues. The sequence of amino acids
in a protein is defined by the sequence of a gene, which is encoded in the genetic code.
One of the most distinguishing features of polypeptides is their ability to fold into a globular
state, or "structure". The extent to which proteins fold into a defined structure varies widely. Some
proteins fold into a highly rigid structure with small fluctuations and are therefore considered to be
single structure. Other proteins undergo large rearrangements from one conformation to another. This
conformational change is often associated with a signaling event.
Like other biological macromolecules such as polysaccharides and nucleic acids, proteins are
essential parts of organisms and participate in virtually every process within cells. Many proteins are
enzymes that catalyze biochemical reactions and are vital to metabolism. Proteins also have structural
or mechanical functions, such as actin and myosin in muscle and the proteins in the cytoskeleton, which
form a system of scaffolding that maintains cell shape.
What happens if we dont get enough Protein?
Protein has several roles in our bodies and is essential for survival. When there isn't enough protein in
the diet, which happens to children in some countries, it is called Kwashiorkor. Early symptoms of lack of
protein are apathy, lethargy and irritability. When the deficiency of protein goes longer, you may see
poor growth, swelling, abnormal hair growth, muscle wasting, and abnormal skin. A lack of protein also
weakens the immune system and so it is easy to get sick. Eventually, a person would die.
Your muscle mass turns to stored fat, you have low Energy and even worse than that, If you are
trying to lose weight now that your Fat and you still Do Not increase your protein you are only loosing
muscle mass ,your metabolism and stored fat is still there so when you stop doing those things it comes
right back.




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Foods high in Protein
y Milk
y Soy Milk
y Eggs
y Cheese
y Yogurt
y Peanut Butter
y Lean Meats, Fish, and Poultry
y Beans, Tofu, Lentils, and other Legumes
y Grains, including bread and pasta
y Nuts and Seeds
















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Fat
What is Fat?
ats consist of a wide group of compounds that are generally soluble in organic solvents and largely
insoluble in water. Chemically, fats are generally trimesters of glycerol and fatty acids. Fats may be
either solid or liquid at room temperature, depending on their structure and composition. Although the
words "oils", "fats", and "lipids" are all used to refer to fats, "oils" is usually used to refer to fats that are
liquids at normal room temperature, while "fats" is usually used to refer to fats that are solids at normal
room temperature. "Lipids" is used to refer to both liquid and solid fats, along with other related
substances.
Fats form a category of lipid, distinguished from other lipids by their chemical structure and
physical properties. This category of molecules is important for many forms of life, serving both
structural and metabolic functions. They are an important part of the diet of most heterotrophs
(including humans).


What if we dont get enough Fat?
You won't have alot of energy, you'd feel cold(because fats provide heat). Your organs and stuff
wouldnt get enough protection!(because there is a layer of fat under the skin that protects things.





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Foods high in Fat
Examples of edible animal fats are lard, fish oil, and butter or ghee. They are obtained from fats in the
milk and meat, as well as from under the skin, of an animal. Examples of edible plant fats include peanut,
soya bean, sunflower, sesame, coconut, olive, and vegetable oils. Margarine and vegetable shortening,
which can be derived from the above oils, are used mainly for baking. These examples of fats can be
categorized into saturated fats and unsaturated fats.




















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Electrolytes
What is Electrolytes?
Electrolyte, in chemistry, is any substance containing free ions that make the substance electrically
conductive. The most typical electrolyte is an ionic solution, but molten electrolytes and solid
electrolytes are also possible.
Commonly, electrolytes are solutions of acids, bases or salts. Furthermore, some gases may act
as electrolytes under conditions of high temperature or low pressure. Electrolyte solutions are normally
formed when a salt is placed into a solvent such as water and the individual components dissociate due
to the thermodynamic interactions between solvent and solute molecules, in a process called solvation.
An electrolyte in a solution may be described as concentrated if it has a high concentration of
ions, or dilute if it has a low concentration. If a high proportion of the solute dissociates to form free
ions, the electrolyte is strong; if most of the solute does not dissociate, the electrolyte is weak.
1) Sodium
What is Sodium?
Sodium is a metallic element with a symbol Na (from Latin natrium or Arabic natrun; perhaps
ultimately from Egyptian netjerj) and atomic number 11. It is a soft, silvery-white, highly reactive metal
and is a member of the alkali metals within "group 1" (formerly known as group IA). It has only one
stable isotope, 23Na.
Elemental sodium was first isolated by Humphry Davy in 1807 by passing an electric current
through molten sodium hydroxide. Elemental sodium does not occur naturally on Earth, because it
quickly oxidizes in air and is violently reactive with water, so it must be stored in an non-oxidizing
medium, such as a liquid hydrocarbon.
Sodium ion is soluble in water, and is thus present in great quantities in the Earth's oceans and
other stagnant bodies of water. In these bodies it is mostly counterbalanced by the chloride ion, causing
evaporated ocean water solids to consist mostly of sodium chloride, or common table salt. Sodium is an
essential element for all animal life (including human) and for some plant species.


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What happens if we dont get enough Sodium?
Sodium is an essential part of life. It's entrance into cells is what causes your nerves to be functional.
Without Sodium, you probably wouldnt live very long. That is why, whenever you are in the hospital for
extended periods of time, they give you an IV of Saline. This is to prevent rigor in your muscles. Without
sodium, you couldnt move, eat, drink, breathe or live.
Foods high in Sodium
y Pizza
y Hot Dogs
y Spaghetti
y Ham
y White Roll
y Whole milk
y Noodle soups
y French fries
y Potato chips









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2) Potassium
Potassium is the chemical element with the symbol K, atomic number 19, and atomic mass 39.0983.
Elemental potassium is a soft silvery-white metallic alkali metal that oxidizes rapidly in air and is very
reactive with water, generating sufficient heat to ignite the hydrogen emitted in the reaction.
Potassium and sodium are alkali metals and are chemically very similar. For this reason,
historically their salts were not differentiated. They were finally realized to be different elements when
the metals were isolated by electrolysis in the early 19
th
century. Potassium in nature occurs only as
ionic salt. As such, it is found dissolved in seawater, and as part of many minerals.
The functions of potassium and sodium in living organisms are quite different. Animals, in
particular, employ sodium and potassium differentially to generate electrical potentials in animal cells,
especially in nervous tissue.
What happens if we dont get enough Potassium?
The common signs and symptoms of low potassium include weakness, irregular heartbeat, stomach
disturbances and frequently occurring muscle cramps. The results of electrocardiogram tests, meant to
measure heart function, tend to be abnormal when the test is executed. The person experiences
excessive fatigue, constant thirst, and dryness of skin and recurring chills. These signs and symptoms of
low potassium are indicators of lack of one of the most important nutritional component.

Food high in Potassium
y Figs
y Bran Wheat
y Soya Flour
y Raisins
y Sultanas
y Roast Potatoes
y Figs
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3) Chlorides
What is Chlorides?
Chloride is a major mineral that is necessary for your stomach to make digestive juices and that helps
keep your body fluids in balance. Chloride is found in the fluid surrounding all the cells in your body.

Foods high in Chlorides
The main food source of chloride is sodium chloride, or salt. Chloride is also found in many vegetables
including tomatoes, lettuce, celery, olives, seaweed and the grain, rye. Most Americans consume more
chloride than needed in the form of table salt and salt in prepared foods. In the body, chloride helps to
maintain fluid balance and is part of hydrochloric acid used in digestion.








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Vitamins
What are Vitamins?
Vitamin is an organic compound required as a nutrient in tiny amounts by an organism. In other words,
an organic chemical compound (or related set of compounds) is called a vitamin when it cannot be
synthesized in sufficient quantities by an organism, and must be obtained from the diet. Thus, the term
is conditional both on the circumstances and on the particular organism. For example, ascorbic acid
(vitamin C) is a vitamin for humans, but not for most other animals, and biotin and vitamin D are
required in the human diet only in certain circumstances. By convention, the term vitamin does not
include other essential nutrients such as dietary minerals, essential fatty acids, or essential amino acids
(which are needed in larger amounts than vitamins), nor does it encompass the large number of other
nutrients that promote health but are otherwise required less often. Thirteen vitamins are presently
universally recognized. Vitamins are classified by their biological and chemical activity, not their
structure.
Vitamins have diverse biochemical functions. Some have hormone-like functions as regulators of
mineral metabolism (e.g., vitamin D), or regulators of cell and tissue growth and differentiation (e.g.,
some forms of vitamin A). Others function as antioxidants (e.g., vitamin E and sometimes vitamin C). The
largest number of vitamins (e.g., B complex vitamins) function as precursors for enzyme cofactors, that
help enzymes in their work as catalysts in metabolism. In this role, vitamins may be tightly bound to
enzymes as part of prosthetic groups: For example, biotin is part of enzymes involved in making fatty
acids.
Vitamins may also be less tightly bound to enzyme catalysts as coenzymes, detachable
molecules that function to carry chemical groups or electrons between molecules. For example, folic
acid carries various forms of carbon group methyl, formyl, and methylene in the cell. Although these
roles in assisting enzyme-substrate reactions are vitamins' best-known function, the other vitamin
functions are equally important.








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Minerals
What is Minerals?
Mineral is a naturally occurring solid chemical substance that is formed through geological processes
and that has a characteristic chemical composition, a highly ordered atomic structure, and specific
physical properties. By comparison, a rock is an aggregate of minerals and/or mineralogist and does not
have a specific chemical composition. Minerals range in composition from pure elements and simple
salts to very complex silicates with thousands of known forms. The study of minerals is called
mineralogy.
I Calcium
What is Calcium?
alcium is the chemical element with the symbol CA and atomic number 20. It has an atomic mass of
40.078 amu. Calcium is a soft gray alkaline earth metal, and is the fifth most abundant element by
mass in the Earth's crust. Calcium is also the fifth most abundant dissolved ion in seawater by both
molarity and mass, after sodium, chloride, magnesium, and sulfate.
Calcium is essential for living organisms, particularly in cell physiology, where movement of the
calcium ion Ca2+ into and out of the cytoplasm functions as a signal for many cellular processes. As a
major material used in mineralization of bones and shells, calcium is the most abundant metal by mass
in many animals.

What if we dont get enough Calcium?
If you don't have enough calcium, milk, you will have weak bones and they will easily break, and will
cause Calcium deficiency will lead to weak bones.
You develop weak bone deficiency (also known as Rickets syndrome) and this can lead to diseases
related to the lack of Calcium.


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Foods high in Calcium









y Tofu
y Milk
y Cheese
y Broccoli
y Fish Paste
y Rice
y White Bread
y Walnuts
y Hazel Nuts
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II Phosphorus
What is Phosphorus?
hosphorus is the chemical element that has the symbol P and atomic number 15. A multivalent
nonmetal of the nitrogen group, phosphorus as a mineral is almost always present in its maximally
oxidized state, as inorganic phosphate rocks. Elemental phosphorus exists in two major forms white
phosphorus and red phosphorus, but due to its high reactivity, phosphorus is never found as a free
element on Earth.
The first form of elemental phosphorus to be produced (white phosphorus, in 1669) emits a faint glow
upon exposure to oxygen. Phosphorus compounds are used in explosives, nerve agents, friction matches,
fireworks, pesticides, toothpastes, and detergents.
Phosphorus is a component of DNA, RNA, ATP, and also the phospholipids that form all cell membranes.
It is thus an essential element for all living cells, and organisms tend to accumulate and concentrate it.
What if we dont get enough Phosphorus?
A lack of phosphorus can cause weight loss, anemia, and abnormal growth.

Foods high in Phosphorus
y Almonds
y Brazil Nuts
y Chicken
y Dried Fruit
y Garlic
y Hard Potatoes
y Herring
y Legumes
y Lentils
y Liver
y Peanuts
y Poultry
y Roe
y Salmon
y Sesame Seeds
y Sunflower Seeds
y Turkey
y Yogurt
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III Magnesium

What is Magnesium?
agnesium is a chemical element with the symbol Mg, atomic number 12 and common oxidation
number +2. It is an alkaline earth metal and the eighth most abundant element in the Earth's
crust, where it constitutes about 2% by mass, and ninth in the known Universe as a whole. This
preponderance of magnesium is related to the fact that it is easily built up in supernova stars from a
sequential addition of three helium nuclei to carbon (which in turn is made from three helium nuclei).
Magnesium ion's high solubility in water helps ensure that it is the third most abundant element
dissolved in seawater.
Magnesium is the 11th most abundant element by mass in the human body; its ions are
essential to all living cells, where they play a major role in manipulating important biological
polyphosphate compounds like ATP, DNA, and RNA. Hundreds of enzymes thus require magnesium ions
to function.
The free element (metal) is not found naturally on Earth, as it is highly reactive (though once
produced, is coated in a thin layer of oxide (see passivation), which partly masks this reactivity). The free
metal burns with a characteristic brilliant white light, making it a useful ingredient in flares. The metal is
now mainly obtained by electrolysis of magnesium salts obtained from brine. Commercially, the chief
use for the metal is as an alloying agent to make aluminum-magnesium alloys, sometimes called
"magnalium" or "magnesium".

What if we dont get enough Magnesium?
Your body breaks down and you lose all energy, if not enough magnesium is taken in you could possibly
die.





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Foods High in Magnesium
y Tofu
y Halibut
y Scallop
y Oysters
y Rockfish
y Plantain
y Okra
y Broccoli
y Spinach
y Peanuts






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IV Iron
What is Iron?
ron is a chemical element with the symbol Fe (Latin: ferrum) and atomic number 26. It is a metal in the
first transition series. It is the most common element in the whole planet Earth, forming much of
Earth's outer and inner core, and it is the fourth most common element in the Earth's crust..
Like other Group 8 elements, iron exists in a wide range of oxidation states, 2 to + 6, although +2 and
+3 are the most common. Elemental iron occurs in meteoroids and other low oxygen environments, but
is reactive to oxygen and water. Fresh iron surfaces appear lustrous silvery-gray, but oxidize in normal
air to give iron oxides, also known as rust.
Iron metal has been used since ancient times, though lower-melting copper alloys were used first in
history. Pure iron is soft (softer than aluminum), but is unobtainable by smelting. The material is
significantly hardened and strengthened by impurities from the smelting process, such as carbon. A
certain proportion of carbon (between 0.2% and 2.1%) produces steel, which may be up to 1000 times
harder than pure iron. Iron plays an important role in biology, forming complexes with molecular oxygen
in hemoglobin and myoglobin; these two compounds are common oxygen transport proteins in
vertebrates.

What if we dont get enough Iron?
When you don't get enough iron in your body you may get anemia, excessive menstrual bleeding,
learning disabilities, impaired immune functions, low body temperature, light headedness, dizzy spells,
fatigue, weak and tiredness. You may also go pale in the face and need to rest more in exercise. This is
because Iron is required for energy, healthy brain development and endurance because it delivers
oxygen throughout the body. When you are low in iron your brain and organs are being starved of
oxygen. Talk to your doctor about what's happening and they may be able to help with an iron
supplement or change your diet to a more iron enriched one.




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Foods high in Iron

y Goose
y Venison
y Liver Sausage
y Fish Paste
y Black Pudding
y Tongue Ox
y Beef Lean
y Figs Dried
y Soya Beans
y Almonds
y Twiglets
y Watercress
y Bombay Mix
y Hazel Nuts
y Whole Meal Bread





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V Zinc
What is Zinc?
inc, also known as spelter, is a metallic chemical element; it has the symbol Zn and atomic number
30. It is the first element in group 12 of the periodic table. Zinc is, in some respects, chemically
similar to magnesium, because its ion is of similar size and its only common oxidation state is +2. Zinc is
the 24th most abundant element in the Earth's crust and has five stable isotopes. The most exploited
zinc ore is sphalerite, a zinc sulfide. The largest exploitable deposits are found in Australia, Asia, and the
United States. Zinc production includes froth flotation of the ore, roasting, and final extraction using
electricity (electro winning).
Brass, which is an alloy of copper and zinc, has been used since at least the 10th century BC. Impure zinc
metal was not produced in large scale until the 13th century in India, while the metal was unknown to
Europe until the end of the 16th century. Alchemists burned zinc in air to form what they called
"philosopher's wool" or "white snow".
What if we dont get enough Zinc?
Zinc deficiency affects about two billion people in the developing world and is associated with many
diseases. In children it causes growth retardation, delayed maturation, infection susceptibility, and
diarrhea, contributing to the death of about 800,000 children worldwide per year. Enzymes with a zinc
atom in the reactive center are widespread in biochemistry, such as alcohol dehydrogenase in humans.
Consumption of excess zinc can cause ataxia, lethargy and copper deficiency.
Foods high in Zinc
y Dried Watermelon Seeds
y Peanuts
y Lamb
y Roasted Pumpkin Seeds
y Roasted Squash Seeds
y Sesame Flour
Z
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VI Iodine

What is Iodine?
odine, in chemistry, is an element that has the symbol I and the atomic number 53.Iodine and its
compounds are primarily used in nutrition, the production of acetic acid and polymers. Iodine's
relatively high atomic number, low toxicity, and ease of attachment to organic compounds have made it
a part of many X-ray contrast materials in modern medicine.
Like the other halogens, iodine occurs mainly as a diatomic molecule I
2
, not the atom. In nature,
iodine is a relatively rare element, ranking 47th in abundance. It is the heaviest essential
element utilized in biological functions. Its rarity in many soils has led to many deficiency problems in
land animals and inland human populations, with iodine deficiency affecting about two billion people
and being the leading preventable cause of mental retardation.
[2]
As a component of thyroid hormones,
iodine is required by higher animals. Radioisotopes of iodine are concentrated in the thyroid gland. This
property of thyroid-concentration, along with its mode of beta decay, makes iodine-131 one of the
most carcinogenic nuclear fission products.

What if we dont get enough Iodine?
Iodine is an essential trace element; the thyroid hormones thyroxin and triiodotyronine contain iodine.
In areas where there is little iodine in the diettypically remote inland areas where no marine foods are
eateniodine deficiency gives rise to goiter (so-called endemic goiter), as well as cretinism, which
results in developmental delays and other health problems. While noting recent progress, The Lancet
noted, "
In some such areas, this is now combatted by the addition of small amounts of iodine to table salt in
form of sodium iodide, potassium iodide, and/or potassium iodatethis product is known as iodized salt.
Iodine compounds have also been added to other foodstuffs, such as flour, water and milk in areas of
deficiency. Seafood is also a well-known source of iodine.

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Foods high in Iodine
Haddock
Cod
Malt Bread
Mayonnaise
Condensed Milk
Trifle
Cheddar Cheese
Sea Kelp
Seaweed
Iodized Salt
Naan Bread
Jaffa Cakes
Eggs
Yorkshire pudding







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VII Copper
What is Copper?
opper is a chemical element with the symbol Cu (Latin: cuprum) and atomic number 29. It is a
ductile metal, with very high thermal and electrical conductivity. Pure copper is rather soft and
malleable, and a freshly exposed surface has a reddish-orange color. It is used as a thermal conductor,
an electrical conductor, a building material, and a constituent of various metal alloys.
Copper metal and alloys have been used for thousands of years. In the Roman era, copper was
principally mined on Cyprus, hence the origin of the name of the metal as Cyprium, "metal of Cyprus",
later shortened to Cuprum..
Copper(II) ions (Cu2+) are soluble in water, where they function at low concentration as
bacteriostatic substances, fungicides, and wood preservatives. In sufficient amounts, copper salts can be
poisonous to higher organisms as well. However, despite universal toxicity at high concentrations, the
Cu2+ ion at lower concentrations is an essential trace nutrient to all higher plant and animal life. In
animals, including humans, it is found widely in tissues, with concentration in liver, muscle, and bone. It
functions as a co-factor in various enzymes and in copper-based pigments.

What if we dont get enough Copper?
Copper deficiency is a very rare hematological and neurological disorder. The neurodegenerative
syndrome of copper deficiency has been recognized for some time in ruminant animals, in which it is
commonly known as "swayback". The disease involves a nutritional deficiency in the trace element
copper.
The most common cause of copper deficiency is a remote gastrointestinal surgery, such as
gastric bypass surgery, due to malabsorption of copper. Meknes disease is a variation of copper
deficiency involving a wide variety of symptoms.
Dietary copper can be found in whole grain cereals, legumes, oysters, organ meats (livers),
cherries, dark chocolate, fruits, leafy green vegetables, nuts, poultry, prunes, and soybeans products like
tofu. The deficiency in copper can cause many hematological manifestations, such as myelodysplasia,
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anemia, leukopenia (low white blood cell count) and neutropenia (low count of neutrophils, a type of
white blood cell that is often called "the first line of defense" for the immune system).


Foods high in Copper
Oysters
Sesame Seeds
Cocoa Powder
Chocolate
Nuts
Calamari
Lobster
Sunflower Seeds
Sun Dried Tomatoes
Roasted Pumpkin Seeds
Roasted Squash Seeds
Dried Herbs

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